{"id":19481,"date":"2020-10-02T16:08:25","date_gmt":"2024-06-03T07:34:01","guid":{"rendered":"https:\/\/onthegosystems.com\/2024\/06\/echauffements-matinaux-avec-irina-sozonova\/"},"modified":"2024-06-03T07:34:17","modified_gmt":"2024-06-03T07:34:17","slug":"echauffements-matinaux-avec-irina-sozonova","status":"publish","type":"post","link":"https:\/\/onthegosystems.com\/fr\/2020\/10\/echauffements-matinaux-avec-irina-sozonova\/","title":{"rendered":"\u00c9chauffements matinaux avec Irina Sozonova"},"content":{"rendered":"\n<p>Nous savons tous depuis l&rsquo;enfance que les exercices matinaux sont b\u00e9n\u00e9fiques pour les personnes \u00e2g\u00e9es et les jeunes, mais nous n&rsquo;arrivons souvent pas \u00e0 nous convaincre de commencer \u00e0 faire de l&rsquo;exercice. En g\u00e9n\u00e9ral, les gens se donnent des raisons logiques pour ne pas faire une s\u00e9rie d&rsquo;exercices le matin :<\/p>\n\n<p>\u00ab\u00a0Je n&rsquo;ai pas le temps.\u00a0\u00bb  <\/p>\n\n<p>Les exercices du matin peuvent \u00eatre r\u00e9alis\u00e9s en 10 minutes. Si vous n&rsquo;arrivez pas \u00e0 trouver ce temps dans votre routine habituelle, vous pouvez essayer de vous fixer un objectif et vous lever plus t\u00f4t. Quelques minutes pass\u00e9es au lit ne vous donneront pas plus de tonus qu&rsquo;une s\u00e9ance d&rsquo;exercice.<\/p>\n\n<p>\u00ab\u00a0Je n&rsquo;ai pas besoin de \u00e7a.\u00a0\u00bb  <\/p>\n\n<p>Si vous \u00eates en tr\u00e8s bonne forme physique, ce n&rsquo;est pas une raison pour renoncer \u00e0 la gymnastique. Une s\u00e9rie d&rsquo;exercices aide votre corps \u00e0 g\u00e9rer le stress pendant la p\u00e9riode de transition entre le sommeil et l&rsquo;\u00e9veil et am\u00e9liore l&rsquo;humeur.<\/p>\n\n<p>\u00ab\u00a0Je vais me fatiguer avant le travail.\u00a0\u00bb  <\/p>\n\n<p>Les exercices du matin, contrairement au fitness, n&rsquo;impliquent pas d&rsquo;efforts physiques importants. La le\u00e7on ne vous fatiguera pas, mais au contraire vous donnera de la force et de l&rsquo;\u00e9nergie pour toute la journ\u00e9e de vie active.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Comment commencer les exercices matinaux ?<\/strong><\/h3>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" data-src=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/irina_oct-1.jpg\" alt=\"\" class=\"wp-image-10877 lazyload\" width=\"816\" height=\"541\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 816px; --smush-placeholder-aspect-ratio: 816\/541;\" \/><figcaption>Irina Sozonova de OnTheGoSystems s&rsquo;\u00e9chauffe<\/figcaption><\/figure><\/div>\n\n<ul class=\"wp-block-list\"><li>Les exercices ne commencent pas imm\u00e9diatement apr\u00e8s le r\u00e9veil. Attendez 10 minutes et ne commencez le pr\u00e9chauffage qu&rsquo;ensuite.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Les exercices du matin doivent apporter de la joie et du plaisir, c&rsquo;est pourquoi vous ne devez pas choisir une s\u00e9rie d&rsquo;exercices lourds avec une activit\u00e9 physique s\u00e9rieuse.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Les exercices du matin ne doivent pas \u00eatre longs. Votre complexe doit comprendre 5 \u00e0 7 exercices, chacun d&rsquo;entre eux comportant 10 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>La zone d&rsquo;\u00e9chauffement doit \u00eatre spacieuse et bien ventil\u00e9e.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Des exercices matinaux efficaces doivent vous permettre de vous concentrer et de vous pr\u00e9parer \u00e0 travailler.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Fait int\u00e9ressant : en Chine, des salles sp\u00e9ciales sont am\u00e9nag\u00e9es dans les maisons, o\u00f9 toute la famille, de la grand-m\u00e8re \u00e0 l&rsquo;enfant en bas \u00e2ge, se r\u00e9unit le matin pour des cours de gymnastique.<\/li><\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>\u00c9chauffements chez OnTheGosystems pour les personnes se trouvant dans des fuseaux horaires diff\u00e9rents<\/strong><\/h3>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"991\" height=\"736\" data-src=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/pic.jpg\" alt=\"\" class=\"wp-image-10929 lazyload\" data-srcset=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/pic.jpg 991w, https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/pic-300x223.jpg 300w\" data-sizes=\"(max-width: 991px) 100vw, 991px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 991px; --smush-placeholder-aspect-ratio: 991\/736;\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><img decoding=\"async\" data-src=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/sandra-1-1024x564.png\" alt=\"\" class=\"wp-image-10914 lazyload\" width=\"472\" height=\"260\" data-srcset=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/sandra-1-1024x564.png 1024w, https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/sandra-1-300x165.png 300w, https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/sandra-1.png 1225w\" data-sizes=\"(max-width: 472px) 100vw, 472px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 472px; --smush-placeholder-aspect-ratio: 472\/260;\" \/><figcaption>S\u00e9ance d&rsquo;\u00e9chauffement \u00e0 OnTheGoSystems<\/figcaption><\/figure><\/div>\n\n<p>L&rsquo;\u00e9chauffement matinal est un excellent moyen de faire travailler tous les principaux groupes musculaires dans un laps de temps relativement court. Chaque \u00e9chauffement consiste en plusieurs exercices pour diff\u00e9rents groupes musculaires.  <\/p>\n\n<p>Une bonne r\u00e9partition de la charge permet d&rsquo;am\u00e9liorer la condition physique et d&rsquo;accro\u00eetre l&rsquo;endurance musculaire. Une activit\u00e9 physique l\u00e9g\u00e8re pratiqu\u00e9e quotidiennement le matin am\u00e9liore la circulation sanguine dans le corps, normalise le m\u00e9tabolisme, favorise l&rsquo;\u00e9limination des toxines, active la production de l&rsquo;hormone de la joie (endorphine), maintient les muscles en bon \u00e9tat et en bonne forme, am\u00e9liore l&rsquo;attention et supprime les situations de stress.<\/p>\n\n<p><\/p>\n\n<div class=\"tb-gallery\" data-toolset-blocks-gallery=\"2ad7019a17ea2b560f8e8ab6b7798b90\"><ul class=\"tb-gallery tb-gallery--undefined\"><\/ul><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nous savons tous depuis l&rsquo;enfance que les exercices matinaux sont b\u00e9n\u00e9fiques pour les personnes \u00e2g\u00e9es et les jeunes, mais nous n&rsquo;arrivons souvent pas \u00e0 nous convaincre de commencer \u00e0 faire de l&rsquo;exercice. En g\u00e9n\u00e9ral, les gens se donnent des raisons logiques pour ne pas faire une s\u00e9rie d&rsquo;exercices le matin : \u00ab\u00a0Je n&rsquo;ai pas le [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":19488,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[147],"tags":[],"class_list":["post-19481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-travail-et-histoires"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c9chauffements matinaux avec Irina Sozonova - OnTheGoSystems<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onthegosystems.com\/fr\/2020\/10\/echauffements-matinaux-avec-irina-sozonova\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9chauffements matinaux avec Irina Sozonova - OnTheGoSystems\" \/>\n<meta property=\"og:description\" content=\"Nous savons tous depuis l&rsquo;enfance que les exercices matinaux sont b\u00e9n\u00e9fiques pour les personnes \u00e2g\u00e9es et les jeunes, mais nous n&rsquo;arrivons souvent pas \u00e0 nous convaincre de commencer \u00e0 faire de l&rsquo;exercice. En g\u00e9n\u00e9ral, les gens se donnent des raisons logiques pour ne pas faire une s\u00e9rie d&rsquo;exercices le matin : \u00ab\u00a0Je n&rsquo;ai pas le [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/onthegosystems.com\/fr\/2020\/10\/echauffements-matinaux-avec-irina-sozonova\/\" \/>\n<meta property=\"og:site_name\" content=\"OnTheGoSystems\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-03T07:34:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-03T07:34:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/onthegosystems.com\/wp-content\/uploads\/2020\/10\/Irina_Oct2-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"919\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Irina Sozonova\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Irina Sozonova\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/\"},\"author\":{\"name\":\"Irina Sozonova\",\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/#\\\/schema\\\/person\\\/a4b2ca8bc91a377903e9b33f3252751d\"},\"headline\":\"\u00c9chauffements matinaux avec Irina Sozonova\",\"datePublished\":\"2024-06-03T07:34:01+00:00\",\"dateModified\":\"2024-06-03T07:34:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/\"},\"wordCount\":512,\"publisher\":{\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/onthegosystems.com\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/Irina_Oct2-1-1.jpg\",\"articleSection\":[\"Travail et histoires\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/\",\"url\":\"https:\\\/\\\/onthegosystems.com\\\/fr\\\/2020\\\/10\\\/echauffements-matinaux-avec-irina-sozonova\\\/\",\"name\":\"\u00c9chauffements matinaux avec Irina Sozonova - 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